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Cauliflower Pops

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🌱 These 4-Ingredient Cauliflower Pops are a quick and easy plant-based snack that’s both tasty and nutritious.
🍽️ Perfect as an appetizer or side, they deliver a crispy texture while keeping ingredients simple and wholesome.

  • Total Time: 35 minutes
  • Yield: About 20-25 pops

Ingredients

– 650 grams cauliflower florets (from about 2 medium heads)

– 3 cloves garlic, minced

– 1 teaspoon salt, or to taste

– 1/2 cup flour (such as all-purpose or other types), plus more if needed

– Neutral oil for frying (amount needed to submerge the balls)

– Chopped basil for garnish

– A dipping sauce such as ketchup or another preferred option

Instructions

1-Getting started with cauliflower pops: Begin by steaming or boiling the cauliflower florets until they turn tender, which takes about 10-15 minutes. Once drained, process them in a food processor for a fine, creamy texture like mashed potatoes.

2-Next: Move the mixture to a bowl and mix in the minced garlic, salt, and flour until it all combines smoothly. Scoop out about 1/2 tablespoon at a time and shape into small balls; if it’s too wet, add a bit more flour to help it hold. Heat neutral oil in a frying pan over medium-high heat until it’s ready to submerge the balls.

3-Fry the balls: Fry the balls in batches for 3-4 minutes until they’re golden brown, then drain on paper towels to keep them crisp. For a healthier twist, try the optional baking method: preheat the oven to 350 degrees Fahrenheit, place the balls on a lined tray, brush with oil, and bake for 40-45 minutes, flipping halfway. Once done, garnish with chopped basil and serve with your dipping sauce for a delightful finish.

Last Step:

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Notes

πŸ”ͺ Process cauliflower finely for a creamy texture that helps shape pops.
🌾 Add more flour if mixture is too wet to hold shape well.
❄️ Freeze cooked pops for later; reheat in pan or oven before serving.

  • Author: Brandi Oshea
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: Snack, Appetizer, Side Dish
  • Method: Frying or Baking
  • Cuisine: Vegan
  • Diet: Vegan, Gluten-Free Option

Nutrition

  • Serving Size: 3-4 pops
  • Calories: 202
  • Sugar: 6g
  • Sodium: 1262mg
  • Fat: 1g
  • Saturated Fat: 0g
  • Unsaturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 41g
  • Fiber: 7g
  • Protein: 10g
  • Cholesterol: 0mg